Now that it's fall, it's officially PSL (pumpkin spice latte) the season. And if you live where it's still 80 degrees in October like I do, a pumpkin smoothie is a more refreshing way to get those fall flavors. Even if you don't, I still recommend this creamy protein-packed smoothie.
It's easy enough to make for breakfast and has a nice mix of healthy fats, protein and low carbs. Plus with the pumpkin in it, there are also some vegetables. You can have it as a post-workout snack or whip up some for dessert. The kids won't even know there's no ice cream in it. Although, I have nothing against healthy ice cream every now and then.
This smoothie is naturally gluten-free and can easily be made dairy-free.
Ingredients for Pumpkin Spice Mouthwash
I used raw milk for this, but you can substitute any milk you like. If you're looking for a dairy-free option, then cashew milk will taste great. Unsweetened almond milk or coconut milk are a few more non-dairy milk options.
Many pumpkin smoothies call for vanilla yogurt, but most have added sugar. I prefer to use plain Greek yogurt (less sugar and high protein) then add my vanilla and natural sweetener. If you prefer not to use maple syrup, then give it a try raw honeystevia, or even a frozen banana.
And if you want to stay dairy-free, there are plenty of good dairy-free yogurts in stores now. You can even make your own yogurt with coconut milk.
Pumpkin
What would a pumpkin pie smoothie be without some pumpkin? Here you can use homemade or canned pumpkin. Since the recipe doesn't call for much, it's a good time to use up leftover pumpkin puree. I recommend staying away from pumpkin pie filling. These already have mixed spices, but they are also full of a lot of unhealthy sugar.
Pumpkin Pie Cake Topping
Dress up your smoothie with some toppings! These can add some extra crunch and nutrition. Here are some ideas
Healthy Pumpkin Pie Dessert Recipe
This protein-packed pumpkin spice smoothie tastes like a milkshake with its fall flavors. Makes a delicious smoothie or breakfast snack.
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Blend all ingredients until smooth in a blender.
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Top with cinnamon and coconut sugar or your favorite topping, if desired. Enjoy!
Nutrition facts
Healthy Pumpkin Pie Dessert Recipe
Amount per serving (1 serving)
Calories 168
Calories from fat 36
% Daily Value*
Fat 4 g6%
Saturated fat 2 g13%
Unsaturated fat 0.1 g
Monounsaturated fat 1 g
cholesterol 42 mg14%
Sodium 102 mg4%
potassium 313 mg9%
Carbohydrates 18 g6%
Fiber 1 g4%
Sugar 13 g14%
Protein 15 g30%
Vitamin A 4902 IU98%
Vitamin C 1 mg1%
Calcium 233 mg23%
Iron 1 mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional information is for one smoothie serving without any toppings.
More pumpkin recipes
Looking for some new recipes to try? Here are some of my family's favorite fall-inspired dishes.
Are you a fan of pumpkin spice flavors? What are some of your favorite ways to use pumpkin? Leave a comment and let us know!
